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PE Announcements

PE Uniforms

posted Jun 21, 2017, 12:16 PM by Matthew Weygand

Our PE uniforms are still $15, same as they have been for over a decade.  The shirts are $5 and the shorts are $10.  If you need to buy a new PE uniform please see Mr. Weygand or Mrs. Sabol. PE uniforms are sold during the first cycle of school and students are expected to be in uniform by the end of the first 6 day cycle (Sept. 12th).  The uniforms are sold in the locker rooms and the best time to purchase is during the first three PE classes of the school year.  A student may use their uniform from a previous year.  We do sell uniforms throughout the school year.  The uniform consists of orange shorts and a viking print t-shirt.  Uniforms may be paid for with cash or by check.  Please make the check out to PVMS West.


Fitness Tip - Keep it simple!

posted Jun 21, 2017, 12:09 PM by Matthew Weygand

You Can "Keep it Simple" yet Challenge Yourself!!!!!

We administer our Viking Fitness tests in the fall and the spring. Challenge yourself to give a best effort during the tests this fall, take the results and challenge yourself to improve by the time we test again in the spring. You can do this by specifically practicing the different tests on a more consistent basis (we provide this opportunity in our fitness circuit training cycles throughout the school year) but really you will most likely improve if you choose to exercise regularly with simple concepts of fitness in mind.

 

Ask yourself am I .....

giving an honest effort?

breaking a sweat?

being active for a sustained period of time like 20 to 30 minutes or more?

getting my heart rate up?

getting my breathing rate up?

working major muscle groups of my body (arms, legs, core)?

sometimes working myself so I need to catch my breath?

feeling good because I know I just did something good for myself?

exercising like this at least 3 times in a week?????

THESE ARE ALL GOOD THINGS WHEN IT COMES TO EXERCISE BECAUSE THEY ARE SIGNS THAT YOU ARE WORKING YOUR BODY MORE THEN IT IS USED TO BEING WORKED. DO IT ON A REGULAR BASIS AND YOU WILL GET STRONGER, BETTER, HEALTHIER.


About Mr. Weygand

posted Jun 21, 2017, 12:06 PM by Matthew Weygand   [ updated Jun 21, 2017, 12:19 PM ]

Welcome to Perkiomen Valley and my webpage. I am a 1993 graduate of West Chester University with a Bachelor of Science degree in Health and Physical Education. I have earned my M.Ed. (Education) from Gratz College in 2003. I am also a 1987 graduate of Perkiomen Valley. It is my pleasure to help students learn about the benefits of leading a healthy and active lifestyle. We do this by challenging ourselves with many different activities which include health education, fitness activities, lifetime sports, team sports, cooperative games, and dance. We also use these opportunities to learn about social interaction, appreciating each others abilities, and sportsmanship.

I enjoy being physically active, working to be fit, and striving to be healthy so I love what I do as I guide my students.  Besides teaching here at PV you can also find me helping out with the athletic program.  I am the "Faculty Manager" here at West so you will often see me at athletic events setting up facilities, getting referees paid and to the proper field locations, cheering on our student athletes, and helping our coaches and our athletic director in any way that I can to make the season run smoothly.  I also coach some of our teams (8th grade baseball and girls basketball).

In my free time I enjoy spending time with my family, working out, going to lacrosse tournaments, fishing, and golfing.  

Fitness tip- Getting the first pull-up

posted Jun 21, 2017, 12:02 PM by Jessica Lester   [ updated Jun 21, 2017, 12:11 PM by Matthew Weygand ]

Fitness tip: Pull-ups

Pull ups are a great strengthening exercise for your upper body and are one of the greatest challenges of the Viking Fitness Tests. They really work the muscles below your shoulder blades called your lats, your arms (biceps), and the core muscles like your abdominals.  

If you can't do a pull up yet, believe me, you are not alone. Take a progressive approach to getting that first pull up by practicing modified versions of a pull-up until you are strong enough to lift your own body weight with a regular unassisted pull-up. Here are some suggested modifications to help you on your way to getting that first pull-up and improved upper body strength.  Remember to do as many slow and controlled repetitions (reps.) as you can.   Control and technique are very important for preventing injuries and building strength.

1. Negative pull-up:  Start in the "up" position and try to lower yourself to the "down position slowly and under control.  This is called doing a negative repetition (rep.) and will develop strength.  

2. A jump start pull up-  Some people have trouble getting the pull up started.  If you have a low enough bar jump into the pull-up to get it started. On your way down if you cant keep control of your body weight use your legs and feet to catch yourself.  Do not let your body weight cause you to "slam" your shoulder joint with all of that weight.  Remember slow and control.  Keep working at it and in time you will make improvements.

3.  Low Bar Rows-  On a low bar, chest level or lower, keep your body stiff as a board and slide your feet out from underneath the bar.  The further out you have your feet the the more body weight you will have to lift. Your feet are the fulcrum as you use your upper body muscle to lift your chest to the bar.  Do as many as you can under control with challenging weight.  (We do these in our fitness pod circuits).

4. Assisted pull-ups-  This requires that you have a partner to help you but if you are close to an unassisted pull-up and not quite in control through the whole range of motion have a partner assist.  They can do this by spotting you and helping to lift you through the weak portions of your range of motion (ROM) or at the end of your set when you start to become exhausted.  Sometimes that little lift is all you need to get it.  Your spotter(s) can help lift by standing behind you and lifting from your waist or standing to the side and lifting up from your bent knee(s).

Hey, I don't have a bar at home to practice?????

If you do not have a pull-up bar at home to practice one thing that I have done is ride my bike to a nearby playground and use the monkey bars. You can purchase fairly inexpensive pull-up bars a sporting goods stores that work really well in your home's doorways.  Also, use the pull-up bar in the gym on your way down to PE, in PE class, or quickly before and during intramurals. The fitness pods outside also have many bars at many different heights to do different versions of pull-ups.  

Basically set your mind to doing more pull-ups and every time you pass a pull up bar in school stop and do a set of some kind of pull-up.  Before you know it you will be doing pull-ups a couple times a week without even realizing it and surely you will be getting stronger.


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